I am glad to tell you that even if you are a hard gainer building muscle fast isn’t as difficult as some would have you think. It’s all about training more intelligently.

Here are 5 great tips for how to gain muscle fast.

1. Make sure to get enough food and rest

If you want to get serious about building muscle fast, then you need to get serious about what you eat. It’s taxing on your body to build new muscle, make sure you get enough energy, so that you body can support the new muscle growth. Most guys having trouble gaining muscle fast, is eating way to little food. You need to eat a solid meal 5-6 times a day. And you can’t build a healthy body on junk food, so make sure you eat high quality food.

Giving your body time to recover between workouts is equally important. You need to work smarter not harder in order to be building muscle fast. So when you do work out, you are going at it with maximum intensity, and then you let your body recover completely before hitting the gym again.

2. Never Perform More Than 10 Reps

Doing more than 10 reps per set is emphasizing your slow-twitch muscle fibers which have less opportunity for muscle growth. You need to activate the biggest amount of muscle fibers in each set, especially if you are a hard gainer. More than 10 reps won’t make you grow as fast, always choose your weights based on that. If you want to gain muscle fast you need to lift heavy.

3. Reduce Your Workout Time

I you perform more work in less time you have increased your work intensity. The work is defined by the number of sets and reps as well as the weight used within your workout. Try to complete your workout routine in less time the next time you go to the gym. Time your rests and keep them short, and go from exercise to exercise quicker. Don’t be surprised if this makes you feel out of shape! This tip is one of the easiest you can use to improve the density of your muscles as well as your fitness level.

4. Only Do One Exercise Per Muscle Group

You don’t need to mutilate a muscle for an hour to get growth out of it. Your goal is to simply trigger your muscles into growth. Not exhaust them to death. Once they experience an unknown assault (stimulus), your body will be forced to adapt and build new muscle to counter future assaults! So once you have hit a muscle group with maximal effort, it’s time to move to the next muscle group.

5. Do No More Than 3-5 Sets Per Muscle Group

You have to question a hard gainers workout intensity if they do more than 3-5 sets per muscle group. If you are a hard gainer and want to build muscle fast, you have to follow som new rules.

Set 1-2 should be at around 85% of your max intensity. The third set at 95% maximal effort and the fourth (and sometimes fifth) set at 100% maximal effort. Muscle growth happens the most from this final 100% set. If you do any sets beyond this, it will only take longer to recover and delay the time before you are ready for your next workout. You should try to do at least 5-10 pounds more or 1-2 extra reps in this final set compared to your last workout session. You have then sparked your muscles into growth and it’s time to move on.

It is your goal to target a 5% or higher increase in your strength every two weeks. You may find that big muscle groups like thighs and back progress faster compared to smaller muscle groups like biceps or shoulders.

You will be building muscle fast if you follow this progression, and you will be twice as strong in six months!